Eating to support your menstrual phases

There are a number of fertility-enriching foods you should add to the menu during each of your cycle phases. But before I jump into the phases and foods, I want to share a few tips to optimally support your fertile body regardless of phase:

Hydrate with plenty of water. For best results, drink at least 75 ounces of water daily. Of course, more is better !

Get your meat fix on with plenty of grass-fed, cage-free animal proteins. Beef, chicken, lamb, turkey and fish are all great sources of protein and you should build your meals around having six to eight-ounce servings for lunch and dinner.

Limit your intake of raw fruits and vegetables. Eating raw foods consume a lot of energy. Either steam or blanch your veggies, which helps to retain essential nutrients and vitamins.

Limit your intake of cold, or freezing, fruits, foods and beverages. Drink fluids that are at least room temperature or warmer.

The first day of bleeding is day 1 of your new cycle and indicates that your menstrual phase has begun. If your egg was not fertilized during the previous month’s cycle, then the lining of your uterus sheds itself and bleeds. During this menstrual phase, it is important to support your body by eating foods that replenish your blood, so foods such as liver and beef are good to eat during this time. Also, dark, green, leafy vegetables such as collard, turnip or mustard greens, broccoli, kale are all perfect as well.

Kidney beans and various types of seeds, such as pumpkin and chia, should be integral parts of your diet during this phase.

During the follicular phase, your body is rebuilding and preparing itself to ovulate. Your egg follicle is readying to mature and thus, eating foods that will support this process is especially important. More than any other phase, I eat tons of eggs during this time. Again, seeds are good, so add in flax or hemp seeds if you filled up on plenty of chia or pumpkin seeds during the menstrual phase. A good rule of thumb is to have a serving size or two of seeds per day.

Protein and vitamin E are especially important during this phase to help your body nourish the maturing egg follicle, so you’ll want to load up on foods that give you plenty of both.

By adding in a few staple foods during each phase, not only will you enjoy a nutrient-dense diet, but you will also optimize your fertility. Stay tuned for next month’s post where I will talk about the ovulation and luteal phases and how to best support your fertile body during these phases.